Rotator Cuff pain and need exercises treatment Help

[la kb24]

i think i may have injured my rotator cuff and im looking for some good exercises for treatment...i have pain but its not like crazy pain and i do weight lift 3 days a week and plus i sleep on the injured arm on the side (i have bad sleeping postures) so im sure thats what my have caused this injury

do you guys reccomend any good exercises for me to be back to normal and has this ever happen to anyone before? thanks

 

[RustyShackleford]

Google Eric Creesey "Shoulder Savers" and "Solving the Rotator Cuff Conundrum" . In fact Eric Cressey has a ton of info on shoulder health. 
The two main exercises I use and think are the best are the seated dumbell external rotation and the Trap3 raise. 

And here is another article specifically about strengthening the rotator cuff. LINK

But make sure it is not torn before doing anything to it, shoulder pain like knee pain can linger for a long time it you don't take of it properly, and let it heal fully

 

[la kb24]

thanks im get on that

 

[rashi]

Where on the shoulder are you having the pain? The back of the shoulder, the front, or the joint?

 

[d money87]

Internal and external rotations proper warm ups are essential! I'm a personal trainer who's had shoulder problems, for what it's worth. Also sleep on your back

 

[chokeonsmoke]

Shoulder injuries are not a joke believe me,
It took me nearly 5 years to find help for it
I injured mines back in 06, I was doing some over head lifts
And a few days later I noticed a bump on my shoulter
Paid it no attetion..... So I continued my benchpress/ incline, butterflys,
I was hard core with the weights, but I was causing damage to my shoulder
I thought it was normal but it ain't....went to a specialist and they did some xrays and said no bones were broken just that years of not properly lifting , degenerated the muscle, it made it smaller. He gave a routine just three types of exercises, I mostly use cable machines, haven't bench pressed in nearly 2 years now
1. You have to work out the interior and exterior of the shoulder
2.patience
3. Dedication
4. Don't sleep on your shoulders( I use to wake up in extreme pain due to sleeping on my shoulders)
5.stretch
I will update this page with the three techniques
I'm still on the road to recovery good luck

 

[chokeonsmoke]

My best advice gentlemen take your time don't rush lifting
One little mistake can cost years of pain

 

[chokeonsmoke]

Originally Posted by Nowitzness41

^good info. I may need to look into this as well

No problem

 

[josebronx]

 

[rashi]

Originally Posted by chokeonsmoke


1. You have to work out the interior and exterior of the shoulder
2.patience
3. Dedication
4. Don't sleep on your shoulders( I use to wake up in extreme pain due to sleeping on my shoulders)
5.stretch
I will update this page with the three techniques
I'm still on the road to recovery good luck

 

I go to school for 8 years to become an orthopaedic specialist and to see this make me laugh.


Interior/Exterior of the shoulder.

 

[acemaster193]

I've got shoulder pains too. Back part of the shoulder. I lift heavy and bad sleep posture too. Please help... 

 

[bigsupa]

i separated my shoulder playin basketball when i was 16, never got it fixed basically cuz i didn't know how bad it was since i could still dribble and use most of my arm features EXCEPT throw n shoot.

years later when i started playing baseball again i realized i had no arm strength on the same arm which is my dominant arm. went to get an MRI and they said i have really old scar tissue but nothing was ripped or torn i think they said i had a SLAP tear.

anyway i am declining the surgery since i dont play sports as much and it doesnt effect my reffing but thanks for the links!

shoulder issues are not fun...

 

[AEA18]

 

[rufiorufiorufio]

yea man. my right shoulder kills. rotator cuff warm ups and i hear creaking. as a result i can't do a pull up. Halp me NT

 

[lildisciple111]

man the sleeping on it SUCKS. same happened to me like a year and a half ago, still hurts sometimes. looking forward to whats posted

 

[dajondondo]

I use to have this problem on both shoulders. I Had bad benching form and i injured the shoulders from football. This was in 08 summer where i would bench and I would hear creaks in my shoulders.. Right one specifically. I got a shot of ibuprofen in my right shoulder. So i had pain in my shoulder for a week due to the shot. After months and months .. i never stopped lifting.. but it went away and i was able to lift with no pain. I dont think its because of the shot but idk it just went away. My post was basically useless. But i just type what i say in my head.

Key is patience i guess. Just keep lifting. Get your form good. Strengthen your shoulders and your back muscles. Stretch and take fish oil.

 

[nealraj006]

The shoulder is a very complicated joint because of the combination of mobility and strength. There are numerous muscles that pass through the joint and act at the joint. It would be an understatement to say that it is complex. For shoulder pain, here are some general tips:

Strengthen your scapular retractors(rhomboids, trapezius)
Strengthen your scapular depressors(trapezius)
Strengthen your scapular protractors(pec minor, serratus anterior)
Strengthen your external rotators(infraspinatus, teres minor, posterior deltoid)

Stretch your internal rotators(pectoralis major, anterior deltoid, latissimus dorsi, teres major)

Get soft tissue work done:
Foam Rolling and Self Myofascial Release by yourself. All you need is a tennis/lacrosse/baseball or a foam roller. There are numerous resources on this
Active Release Techniques(ART)
Graston Technique
Fascial Abrasion Technique(FAT)
Rolfing
Trigger Point Therapy

Those of you that lift heavy and are experiencing pain as a result: The pain is from improperly balanced routines and/or poor technique. Fix those. Look up information from Coach Charles Poliquin on structural balance.

 

[cicero avenue dopeman]

when i was locked up i did lyk a 1000 pushups one day and slept on my shoulder afterward. my shoulder been feelin bad ever since and that was 4 years ago!!!

 

[onthenephs]

Hey, To the trainers on on here I have a question. About 4 years ago i dislocated my shoulder playing soccer, and since then it has popped out maybe 15 times. Twice causing me to go the hospital to get it properly put back. I love sports and action type activities, i cant stop, swimming, basketball, skiing snowboarding, too mayn things that i want to enjoy and im so limited. Is it to late for me to get surgery? im 25 right now.

 

[la kb24]

this is wear i have the pain...the front side

 

[swishasweets]

Ima go out on a limb and say it is shoulder impingement.

I have it too

 

[la kb24]

this morning when i was sleeping i got some pain in it again...maybe because i played ball yesterday.


yesterday moring the pain was almost gone too. so i hope its nothing serious because my mom had a rotator cuff surgery 2 years ago and dont want that. i think im just rest for a week or two and get my form right in lifting when i go back.

i hope this thread is helpfull to everyone because im sure there are ppl with the same pain i have

 

[chokeonsmoke]

That subscapularis muscle is where I injured myself great information and graph Yo NEILRAJ006 can you post some pictures of the exercises, and techniques? Looks like you have a ton of information thanks bro